Tag Archives: sleep

Balance between sleep and exercise may be key to help osteoarthritis patients manage pain

Although osteoarthritis has no cure, researchers are developing a new intervention to improve patients’ chronic pain outcomes.

It may shoot through the hands while typing or flare in the knees when getting out of the car. Wherever the pain, over 32 million Americans living with osteoarthritis experience it.

Photo by Mike Jones on Pexels.com

To reduce that pain, patients living with the degenerative joint disease are often told to exercise.

It sounds simple.

But people with osteoarthritis may experience pain when they start to move more, which can be a deterrent to taking up, or sticking with, an exercise program.

“Pain during movement is an important reason why this population isn’t more active, and we need to identify ways we can help to change this,” said Daniel Whibley, Ph.D., research assistant professor of physical medicine and rehabilitation at Michigan Medicine. “Otherwise, they may end up in a loop of pain and inactivity that we know can lead to disability later down the line.”

Leave a comment

Filed under Uncategorized

Poor sleep linked to feeling older and worse outlook on aging – Study

Poor sleep in the over 50s is linked to more negative perceptions of aging, which in turn can impact physical, mental and cognitive health, new research has revealed.

A study led by the University of Exeter found that people who rated their sleep the worst also felt older, and perceived their own physical and mental aging more negatively.

Photo by Ivan Oboleninov on Pexels.com

Lead author Serena Sabatini, of the University of Exeter, said: “As we age, we all experience both positive and negative changes in many areas of our lives. However, some people perceive more negative changes than others. As we know that having a negative perception of aging can be detrimental to future physical health, mental health, and cognitive health, an open question in aging research is to understand what makes people more negative about aging. Our research suggests that poor sleepers feel older, and have a more negative perception of their aging. We need to study this further – one explanation could be that a more negative outlook influences both. However, it could be a sign that addressing sleep difficulties could promote a better perception of aging, which could have other health benefits.”

Leave a comment

Filed under Uncategorized

Better sleep habits may be key to better health – AHA

I have written about how important it is to get a good night’s sleep. You can check out my Page – How important is a good night’s sleep? I was happy to see this information on the subject by the American Heart Association.

Photo by Karolina Grabowska on Pexels.com

Improving your overall sleep health could help lower your risk for high blood pressure, diabetes, obesity and other cardiovascular threats, according to new research.

Experts already knew a lack of sleep and having sleep disorders can put health at risk. But the new study looked into whether the multiple factors that go into a good night’s sleep are collectively associated with health risks.

To measure overall sleep health, the researchers created a multi-dimensional score based on the average amount of sleep each night, the consistency of bedtime and wake-up times, and how long it takes to fall asleep. They also factored in excessive daytime sleepiness and symptoms of sleep disorders such as snoring and difficulty breathing during sleep.

Leave a comment

Filed under Uncategorized

Bedtime linked to heart health – ESC

 Going to sleep between 10:00 and 11:00 pm is associated with a lower risk of developing heart disease compared to earlier or later bedtimes, according to a study published in European Heart Journal – Digital Health, a journal of the European Society of Cardiology (ESC).

Photo by Ron Lach on Pexels.com

“The body has a 24-hour internal clock, called circadian rhythm, that helps regulate physical and mental functioning,” said study author Dr. David Plans of the University of Exeter, UK. “While we cannot conclude causation from our study, the results suggest that early or late bedtimes may be more likely to disrupt the body clock, with adverse consequences for cardiovascular health.”

While numerous analyses have investigated the link between sleep duration and cardiovascular disease, the relationship between sleep timing and heart disease is under-explored. This study examined the association between objectively measured, rather than self-reported, sleep onset in a large sample of adults.

5 Comments

Filed under Uncategorized

DOD funds study to improve sleep, clearance of the brain

The U.S. Department of Defense is funding the first human trial of a device to speed up and enhance the natural system of brain cleansing that occurs when we sleep. 

The trial will be conducted among 90 people at three trial sites – University of North Carolina, University of Washington School of Medicine, and a collaboration between Oregon Health & Science University and the Brain Electrophysiology Laboratory (BEL). Results are expected in the fall of 2022.

Functional prototype to test in-home sleep treatment. Electronics and battery are perched on top of the head. Next generation of the device will have electronics/battery integrated in the headband.

Recent discoveries point to the importance of quality sleep for clearance of brain metabolic waste through the newly-discovered brain glymphatic system. If sleep is disrupted, so are these crucial processes, leading to cognitive impairment – things like faulty motor coordination, attention deficits, slower processing speed, decreased decision-making capabilities, and hampered short-term memory, in addition to increasing risk of neurodegenerative disease later in life. These issues can have life-or-death consequences for service members in the U.S. military, which is why the Department of Defense is funding innovative research initiatives, including this three-year, $4.3-million, project with the ultimate goal of helping service members overcome acute sleep deprivation and chronic sleep restriction.

The scientists leading this effort are from UNC-Chapel Hill, the University of Washington School of Medicine, the Brain Electrophysiology Lab Oregon Health & Science University, and Montana State University.

2 Comments

Filed under Uncategorized

Cognitive decline may follow too much or too little sleep

Like so many other good things in life, sleep is best in moderation. A multiyear study of older adults found that both short and long sleepers experienced greater cognitive decline than people who slept a moderate amount, even when the effects of early Alzheimer’s disease were taken into account. The study was led by researchers at Washington University School of Medicine in St. Louis.

Photo by Fabricio Trujillo on Pexels.com

Poor sleep and Alzheimer’s disease are both associated with cognitive decline, and separating out the effects of each has proven challenging. By tracking cognitive function in a large group of older adults over several years and analyzing it against levels of Alzheimer’s-related proteins and measures of brain activity during sleep, the researchers generated crucial data that help untangle the complicated relationship among sleep, Alzheimer’s and cognitive function. The findings could aid efforts to help keep people’s minds sharp as they age.

Leave a comment

Filed under Uncategorized

Improving sleep and other lifestyle factors keys to better brain health

Sleep is our body’s way of restoring its vital organs including the brain. But what happens when sleep is elusive over a long period of time? Research shows that the lack of consistent sleep can impact our brains in negative ways and increase our risk for Alzheimer’s and dementia.

Photo by Andrea Piacquadio on Pexels.com

A research review in Nature Communications recently concluded that persistent short sleep durations of six hours or less at age 50, 60 and 70, as compared to a normal night’s sleep of seven hours, was associated with a 30% increase in dementia risk. The study looked at research that followed participants for 10 years or more.

So, what happens in our brains while we sleep? “Sleep is a restorative function,” explained Jeremy Pruzin, MD, a memory care expert at Banner Alzheimer’s Institute in Phoenix. “While we sleep the brain repairs synapses and clears substances, including the beta-amyloid protein associated with Alzheimer’s disease.”

Leave a comment

Filed under Uncategorized

Trouble falling asleep predicts cognitive impairment in later life

A study of nearly 2,500 adults found that having trouble falling asleep, as compared to other patterns of insomnia, was the main insomnia symptom that predicted cognitive impairment 14 years later.

Results show that having trouble falling asleep in 2002 was associated with cognitive impairment in 2016. Specifically, more frequent trouble falling asleep predicted poorer episodic memory, executive function, language, processing speed, and visuospatial performance. Further analysis found that associations between sleep initiation and later cognition were partially explained by both depressive symptoms and vascular diseases in 2014 for all domains except episodic memory, which was only partially explained by depressive symptoms.

Photo by Ketut Subiyanto on Pexels.com

“While there is growing evidence for a link between insomnia and cognitive impairment in older adults, it has been difficult to interpret the nature of these associations given how differently both insomnia and cognitive impairment can present across individuals,” said lead author Afsara Zaheed, a graduate student in clinical science within the department of psychology at the University of Michigan. “By investigating associations between specific insomnia complaints and cognition over time using strong measures of cognitive ability, we hoped to gain additional clarity on whether and how these different sleep problems may lead to poor cognitive outcomes.”

Insomnia involves difficulty falling asleep or staying asleep, or regularly waking up earlier than desired, despite allowing enough time in bed for sleep. Daytime symptoms include fatigue or sleepiness; feeling dissatisfied with sleep; having trouble concentrating; feeling depressed, anxious, or irritable; and having low motivation or energy.

3 Comments

Filed under Uncategorized

Music Near Bedtime Disruptive to Sleep – Baylor – Study

Most people listen to music throughout their day and often near bedtime to wind down. But can that actually cause your sleep to suffer? When sleep researcher Michael Scullin, Ph.D., associate professor of psychology and neuroscience at Baylor University, realized he was waking in the middle of the night with a song stuck in his head, he saw an opportunity to study how music — and particularly stuck songs — might affect sleep patterns.

Scullin’s recent study, published in Psychological Science, investigated the relationship between music listening and sleep, focusing on a rarely-explored mechanism: involuntary musical imagery, or “earworms,” when a song or tune replays over and over in a person’s mind. These commonly happen while awake, but Scullin found that they also can happen while trying to sleep.

Photo by Pixabay on Pexels.com

“Our brains continue to process music even when none is playing, including apparently while we are asleep,” Scullin said. “Everyone knows that music listening feels good. Adolescents and young adults routinely listen to music near bedtime. But sometimes you can have too much of a good thing. The more you listen to music, the more likely you are to catch an earworm that won’t go away at bedtime. When that happens, chances are your sleep is going to suffer.”

Leave a comment

Filed under Uncategorized

People who have trouble sleeping are at a higher risk of dying – especially people with diabetes

People in the UK with sleep problems are at an increased risk of dying, finds a new study from the University of Surrey and Northwestern University. 

In a paper published by the Journal of Sleep Research, researchers reveal how they examined data* from half a million middle-aged UK participants asked if they had trouble falling asleep at night or woke up in the middle of the night.  

Photo by Ivan Oboleninov on Pexels.com

The report found that people with frequent sleep problems are at a higher risk of dying than those without sleep problems. This grave outcome was more pronounced for people with Type-2 diabetes: during the nine years of the research, the study found that they were 87 per cent more likely to die of any cause than people without diabetes or sleep disturbances.   

The study also found that people with diabetes and sleep problems were 12 per cent more likely to die over this period than those who had diabetes but not frequent sleep disturbances. 

Malcolm von Schantz, the first author of the study and Professor of Chronobiology from the University of Surrey, said: 

“Although we already knew that there is a strong link between poor sleep and poor health, this illustrates the problem starkly.” 

“The question asked when the participants enrolled does not necessarily distinguish between insomnia and other sleep disorders, such as sleep apnoea. Still, from a practical point of view it doesn’t matter. Doctors should take sleep problems as seriously as other risk factors and work with their patients on reducing and mitigating their overall risk.” 

Professor Kristen Knutson of Northwestern University, the senior co-author of the study, said: 

“Diabetes alone was associated with a 67 per cent increased risk of mortality. However, the mortality for participants with diabetes combined with frequent sleep problems was increased to 87 per cent. In order words, it is particularly important for doctors treating people with diabetes to also investigate sleep disorders and consider treatments where appropriate.” 

Leave a comment

Filed under Uncategorized

Key tips to a healthy lifestyle

One picture us worth a thousand words. In this case, I think the infographic counts for even more. I hope this is all old news to you and you are living it fully. As an 81 year old I can tell you that I am certainly glad to have adopted my healthy lifestyle for the past 10 years. It’s never too late. The body is an organic machine which means there is constant regeneration going on. Use it to your advantage.

Leave a comment

Filed under Uncategorized

Study identifies ‘three pillars’ of good mental health for young adults

Although most of my readers are over 21, it is worth remembering that good habits pay big dividends later in life. I hope you will pass along this info to any young adults in your social circle. Like a good investment, it can pay big dividends in later life.

Getting good quality sleep, exercising, and eating more raw fruits and vegetables predicts better mental health and well-being in young adults, a University of Otago study has found.

The study, published in Frontiers in Psychology, surveyed more than 1100 young adults from New Zealand and the United States about their sleep, physical activity, diet, and mental health.

Photo by Ketut Subiyanto on Pexels.com

Lead author Shay-Ruby Wickham, who completed the study as part of her Master of Science, says the research team found sleep quality, rather than sleep quantity, was the strongest predictor of mental health and well-being.

“This is surprising because sleep recommendations predominantly focus on quantity rather than quality. While we did see that both too little sleep – less than eight hours – and too much sleep – more than 12 hours – were associated with higher depressive symptoms and lower well-being, sleep quality significantly outranked sleep quantity in predicting mental health and well-being.

Leave a comment

Filed under Uncategorized

Concussions can cause long-term sleep problems

I have posted numerous times about the benefits of a good night’s sleep. Now it turns out that previous head injuries can also affect night time rest.

Every year, thousands of people end up in the emergency room or hospital with minor head injuries, often diagnosed as concussions. Concussions usually result from falls, violence, bicycle accidents or sports injuries.

Photo by Daria Shevtsova on Pexels.com

In the first days following a severe concussion, it is common to experience headaches, nausea, dizziness, fatigue, an increased need for sleep or difficulty sleeping.

“Most people fully recover from their problems after a short time, but some individuals suffer long-term problems that affect their quality of life, work and school,” says PhD candidate researcher Simen Berg Saksvik at the Norwegian University of Science and Technology’s Department of Psychology.

Leave a comment

Filed under Uncategorized

How our brain gets ‘washed’ during sleep

I have an entire Page of articles relating to the importance of a good night’s sleep. which you can check at your leisure. Following is yet another aspect of benefits available from sleeping.

For the first time, a new study has observed that cerebrospinal fluid washes in and out of the brain in waves during sleep, helping clear out waste.

photo of woman in white tank top lying on bed

Photo by Andrea Piacquadio on Pexels.com

Recently, Medical News Today reported on a study that found that specialized immune cells are more active in the brain during sleep, busy performing maintenance work.

Researchers know that sleep is important — not just in terms of allowing the brain to re-actualize, but also for “making space” for “cleaning” processes to take place. Continue reading

Leave a comment

Filed under good night's sleep, sleep, Uncategorized

How Sleep Is Affected by Time Changes – WebMD

We are all going to be springing forward Sunday morning as we set our clocks ahead one hour. But, is that an innocent action as far as our body is concerned? WebMd has some useful tips on the temporal alteration.

The daylight-saving time change will force most of us to spring forward and advance our clocks one hour. This effectively moves an hour of daylight from the morning to the evening, giving us those long summer nights. But waking up Monday morning may not be so easy, having lost an hour of precious sleep and perhaps driving to work in the dark with an extra jolt of java. How time changes actually affect you depends on your own personal health, sleep habits, and lifestyle.

white rabbit holding gold frame pocket watch statue

Photo by Flickr on Pexels.com

Moving our clocks in either direction changes the principal time cue — light — for setting and resetting our 24-hour natural cycle, or circadian rhythm. In doing so, our internal clock becomes out of sync or mismatched with our current day-night cycle. How well we adapt to this depends on several things.

In general, “losing” an hour in the spring is more difficult to adjust to than “gaining” an hour in the fall. It is similar to airplane travel; traveling east we lose time. An “earlier” bedtime may cause difficulty falling asleep and increased wakefulness during the early part of the night. Going west, we fall asleep easily but may have a difficult time waking.

Continue reading

2 Comments

Filed under circadian cycles, circadian rhythms, daylight, daylight savings, good night's sleep, sleep

Romance, Scent, and Sleep …

I have written previously about the importance of a good night’s sleep. Must admit that I would not have guessed that one of the keys was right under my nose.

Forget counting sheep. If you really want a good night’s sleep, all you may need is your romantic partner’s favorite T-shirt wrapped around your pillow.

assorted clothes

Photo by Kai Pilger on Pexels.com

New research accepted for publication in the journal Psychological Science suggests that the scent of a romantic partner can improve your quality of sleep. This is true regardless of whether or not you are consciously aware that the scent is even present. Continue reading

2 Comments

Filed under good night's sleep, scent, sleep, sleep aids, t shirt

%d bloggers like this: